Cognitive Behavioural Therapy (CBT) is built on the premise that our thoughts, feelings, and behaviours are interconnected. One of the core techniques used in CBT is identifying and challenging unhelpful thinking styles—patterns of thinking that distort reality and contribute to emotional distress. These thought patterns, often automatic, can make situations feel worse than they are and create a cycle of negative thinking that perpetuates anxiety, depression, and other mental health challenges.

In this blog post, we’ll explore some of the most common unhelpful thinking styles in CBT, and how recognising and addressing them can help improve mental well-being.

1. All-or-Nothing Thinking

What it is: All-or-nothing thinking involves seeing things in extremes, without recognising the shades of grey in between. You might think in terms of perfection or failure, success or disaster, with no room for middle ground.

Example: "If I don’t get this job, I’ll never be successful."

How to challenge it: Recognise that life is rarely all or nothing. Remind yourself that one setback does not define your entire future. Instead of seeing a situation as entirely positive or negative, try to assess it with more nuance. Ask yourself, “What are the middle-ground possibilities?” or “What could I learn from this?”

2. Catastrophising

What it is: This thinking style involves expecting the worst possible outcome, even when it’s unlikely. It’s as if your mind jumps to the worst-case scenario and assumes it will happen.

Example: "If I make a mistake in this presentation, I’ll be fired."

How to challenge it: Ask yourself, “What’s the actual probability of the worst-case scenario happening?” Try to bring yourself back to the present moment and the reality of the situation. What’s more likely to happen? Often, when we examine these thoughts, we realise the worst outcome is far from inevitable. Consider focusing on solutions rather than problems.

3. Overgeneralisation

What it is: Overgeneralisation occurs when you make broad conclusions based on one or a few pieces of evidence. You assume that if something happened once, it will always happen.

Example: "I failed this test, so I’ll never be good at anything."

How to challenge it: Challenge the evidence for your thought. Remind yourself of times when you succeeded or did well. Is your conclusion based on enough evidence, or are you drawing a broad conclusion from one event? Try to break down the situation into smaller, more specific parts and avoid blanket statements.

4. Mental Filtering

What it is: Mental filtering involves focusing solely on the negative aspects of a situation while ignoring any positives. This can lead to a distorted and overly negative view of reality.

Example: "I made one mistake during the meeting, so it was a complete failure."

How to challenge it: Take a step back and evaluate the situation as a whole. Try to focus on both the positives and negatives. What went well? What can you learn from the situation? By considering all aspects of an experience, you’ll avoid getting stuck in a cycle of negativity.

5. Discounting the Positive

What it is: This thinking style involves downplaying or dismissing positive experiences and accomplishments, often by attributing them to external factors or luck rather than your own abilities.

Example: "That compliment doesn’t count; they were just being nice."

How to challenge it: When you receive praise or positive feedback, try to internalise it. Ask yourself, “What did I do to deserve this compliment or success?” Recognise that positive experiences are valid, and they’re part of your strengths and efforts. By allowing yourself to embrace these positives, you can build a healthier self-image.

6. Personalisation

What it is: Personalisation involves taking responsibility for events outside of your control. You might believe that everything that goes wrong is somehow your fault, even if you had no part in it.

Example: "My friend is upset—this must be because I did something wrong."

How to challenge it: Recognise that other people’s emotions or behaviours are not always about you. Try to separate yourself from the situation and ask, “Is there evidence that this is truly my fault?” Sometimes, things go wrong for reasons unrelated to you. Focus on what you can control and avoid taking on undue responsibility.

7. Mind Reading

What it is: Mind reading is when you assume you know what others are thinking, particularly that they’re thinking negatively about you. You make judgments without any clear evidence, leading to unnecessary anxiety.

Example: "I can tell my colleague thinks I’m an idiot."

How to challenge it: Ask yourself, “Do I have any concrete evidence that they think this?” Often, our assumptions about others’ thoughts are based on fear, not reality. Consider asking the person directly if you’re unsure about their thoughts or intentions, rather than making assumptions.

8. Should Statements

What it is: This thinking style involves using "should" or "must" in your self-talk, which creates unnecessary pressure. These statements can make you feel guilty or inadequate when you don’t meet unrealistic expectations.

Example: "I should be perfect all the time."

How to challenge it: Replace "should" statements with more flexible, compassionate language. For example, “I’d like to be more organised, but it’s okay if I’m not perfect all the time.” By reframing these thoughts, you give yourself room for self-compassion and reduce the pressure of perfectionism.

9. Emotional Reasoning

What it is: Emotional reasoning is when you assume that your emotional reaction reflects objective reality. For example, if you feel anxious, you might believe that something bad is going to happen, even if there’s no evidence to support it.

Example: "I feel nervous about this presentation, so it must mean I’m going to fail."

How to challenge it: Recognise that emotions are not always accurate reflections of reality. Ask yourself, “Does feeling anxious mean I will fail?” Often, emotions are simply signals that need to be acknowledged, but they don’t determine the outcome. Try to evaluate the situation objectively rather than letting emotions dictate your beliefs.

How CBT Helps Challenge Unhelpful Thinking Styles

In CBT, the goal is not to eliminate all negative thoughts but to question them in a way that leads to more balanced and realistic thinking. By learning to recognise and question these common unhelpful thinking styles, individuals can begin to reshape their cognitive patterns, leading to improved emotional regulation and healthier behaviour.

Remember, thoughts are not facts. With practice, you can change how you think and break free from the cycle of negative thinking that can lead to emotional distress.

If you're struggling with any of these thinking patterns or want support in improving your mental well-being, don’t hesitate to get in touch a trained CBT therapist. I can guide you through the process of identifying and challenging unhelpful thoughts, helping you build a more balanced perspective on life.